Shirye-shiryen barci guda shida da ba a taɓa ji ba

Safiya mai kyau na dare yana ɗaya daga cikin ginshiƙai mai kyau, duk da haka yana da ƙarancin yawancin Amirkawa. Yin aiki tukuru yayin da muke yin caffeine da talabijin, muna da damuwa barci kuma muna barci. Bugu da ƙari, barasa da kuma sigari da muke amfani da su don ɓatarwa na iya haifar da hasara mai zurfi da kuma barcin ido mai hankali - duk wajibi ne don yanayin barcin lafiya.

Kila ka ji duk shawarwarin yau da kullum. Kafa kwanan barci. Kada ku kalli TV ko aiki a kan na'urorinku kafin kwanta barci. Yi amfani da gado kawai don barci da jima'i. Tsawon dakin sanyi da duhu. Idan babu wani daga cikin wadanda suka yi aiki, to akwai wasu hanyoyi guda shida wanda zai iya yin abin zamba.

• 01 na 06

  Gwada Yoga Nidra

  Yoga nidra (ƙungiyar "zafin jiki") zai kasance mafi sauki yoga da kayi kokarin. Duk abin da kake yi shi ne karya a matashin yoga a ƙasa, da goyan bayan gogewa kuma an rufe shi da blankets, idanunku suna rufe da matashin kai na lavender.

  Kwararren ya jagorantar ku don ku fahimci koshas biyar ("sheaths" a Sanskrit), wanda ya haɗa da jikin jiki da kuma karin karfi da karfi. Manufarka ita ce shigar da yanayin hypnagogic tsakanin farkawa da barci don minti arba'in da biyar. Bayan haka, kun sami shahararren shakatawa wanda aka kwatanta da lokutan barci da yawa, in ji Claudia Gukeisen, MA, wani Kwararren Kiwon Lafiya na Ayurvedic da ke Rhinebeck, New York. Da zarar koyi yadda za a yi a cikin aji, zaka iya yin aikin yoga nidra a gida.

  Inda Za Ka iya Gwada Shi: Jennifer Reis ya koyar da wani nau'i na yoga nidra da ta haɗu da ake kira Jihohi Mai Tsarki a koyaushe a Makaranta Kipalu na Yoga a Lenox, Massachusetts. CD ɗinsa, Yoga Nortra Yoga Mai Tsarki , ita ce CD mafi kyawun kaya a Kripalu Shop.

• 02 na 06

  Sha Golden Milk

  Golden Milk ne mai gargajiya Ayurvedic barci tonic arziki turmeric, wanda kuma rage ƙonewa. Yi sauƙi a simmer 1/2 kopin madara (madarayar sa madara ko zabi na soya, almond ko kwakwa madara daga sashin firiji) da kuma 1/2 kofin unsweetened kwakwa madara daga can. Simmer da akalla 1/4 teaspoon kowane turmeric, kirfa, da kuma Ginger, tare da shida dukan peppercorns. (Zaka iya ƙara tsuntsaye na saffron.) Bayan 'yan mintuna kaɗan, cire daga zafin rana, kuma ku yi barci don barci.

• 03 na 06

  Yi amfani da Bath bath

  Gudun wanka da kuma kara kopin Epsom salts, waxanda suke da tsada kuma suna taimakawa tsokoki. A karshe lokacin, yayin da ka shiga, ƙara 'yan saukad da wani babban lavani mai mahimmanci don yin aiki a kan hankali da jiki. Lavender yana da dadi sosai, wanda yake da kyau kafin kwanta barci.Dan akwai abubuwa masu wanzuwa na ruwa wadanda suke ba da ƙanshi kamar yadda ban mamaki amma suna da kyau ga detoxification. Ana amfani da su mafi kyau bayan an gama jiki na gida saboda sun shiga cikin sauƙi.

• 04 na 06

  Rubuta Kanka Tare Da Fasa

  A hankali ka shafa ƙafafunka (da ɓoye, idan kayi kuskure) tare da man fetur din diname ko man alade kafin kwanta don taimaka maka ƙasa don barci mai kyau. Saka wasu safa masu jin dadi don kiyaye ƙafafu ƙafa kamar yadda kuke barci. Nada kanka kafin ka kwanta a wannan hanya zai iya taimakawa wajen yin tunani don hutawa. Trick shine don amfani da kawai man fetur kuma saka safa a nan da nan don kare fayilolinku.

• 05 na 06

  Karanta Wani abu mai kyau

  Dukan masana masana barci sun ce kada su karanta a gado. Idan har kawai ba za ku iya tafiya ba tare da shi ba, karanta wani abu mai kyau wanda ba zai zama mai ban mamaki ba. Idan rayuwarka ta ruhaniya tana da mahimmanci a gare ka, karanta wani abu mai jin daɗi da jin dadi wanda yayi magana akan gaskatawarka. Zaiyi kwanciyar hankali, kuma ya taimake ka ka sauka, ka sa mafarkinka ya bushe.

• 06 na 06

  Yi amfani da Hanya Ganye na Lavender

  Sanya a cikin matashin siliki lavender wanda ya sanya kadan nauyi akan idanu. Yana jin da kyau, yana keta duk wata babbar haske a cikin dakin kuma Lavender yana da kyakkyawa. Kada ka damu cewa ba zai ci gaba ba. Kawai bari a kwantar da hankali a yayin da kake barci.